How to Start a Journaling Habit in Five Minutes a Day

Start journaling with five minutes or one line a day, at a fixed time, using a simple prompt. Lower the bar until it feels easy, then let the habit grow.

Keep the bar low

One line counts. Many people give up on journaling because they imagine pages of reflection. Begin with a sentence and stop when the timer ends.

Use prompts

• What is one thing I am grateful for today?
• What went well, and what did I learn?
• What is one thing I want to do tomorrow?

Choose a time

Morning journaling suits people who like to set intentions. Evening journaling suits people who like to reflect. Either works if you attach it to something fixed, as in a morning routine.

Paper or phone

Use whichever you will actually open. A notebook on your pillow beats an app you forget about.

Track the habit, not the content

Track whether you wrote, not what you wrote. In Leeway, add a “Journal” habit with a reminder and check in with a hold. Your entries stay wherever you keep them, and the app keeps the streak. Read how gentle reminders work.